Best Foods To Lower Cholesterol Levels

Best Foods To Lower Cholesterol Levels – Your diet affects your cholesterol levels. To lower your cholesterol, limit foods high in saturated fat and avoid foods high in trans fat. These fats increase the “bad” cholesterol (LDL). Adding more soluble fiber and plant-based foods to your diet can lower your LDL cholesterol while giving you the nutrients you need to live an active, vibrant life.

Yes, what you eat can affect the amount of cholesterol in your blood. Cholesterol is a waxy substance that your body needs to function. The liver produces enough cholesterol to support the body’s processes. So it does not need to be taken from food (nor is it an essential nutrient). Cholesterol from your diet is extra and unnecessary, like adding sand to the beach. Yet your diet only affects 20-30% of your blood cholesterol.

Best Foods To Lower Cholesterol Levels

Best Foods To Lower Cholesterol Levels

There are certain foods that raise the level of “bad” cholesterol (LDL) higher than normal. On the other hand, other foods can help lower LDL levels. Knowing which foods to eat and which foods to avoid can help control your cholesterol and reduce your risk of heart disease.

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The most important dietary source of cholesterol (so-called dietary cholesterol) is animal products. These include meat, cheeses and dairy products.

Best Foods To Lower Cholesterol Levels

When it comes to lowering cholesterol, research shows that it’s not dietary cholesterol you need to worry about. Instead, two types of unhealthy fat – saturated fat and trans fat – are the culprits behind elevated bad cholesterol levels. It just so happens that many foods high in cholesterol can also contain these unhealthy fats.

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Best Foods To Lower Cholesterol Levels

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Some ingredients lower LDL cholesterol. The most important thing to know is soluble fiber. It is a form of fiber that dissolves in water. Soluble fiber binds to bile (which consists of cholesterol) and removes it along with waste from the body. Aim for 10-25 grams of soluble fiber per day. Ask your supplier what amount is best for you based on your calorie needs.

Saturated fat is a type of fat that is solid at room temperature. Common sources of saturated fat include:

Best Foods To Lower Cholesterol Levels

Your body needs some saturated fat to be healthy. But it’s easy to eat too much if you don’t check the nutrition labels. Knowing how much saturated fat is in some of your regular foods can help you find ways to reduce it.

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You may be wondering how much is too much? Aim for no more than 5-6% of your daily calories to come from saturated fat. The table below provides recommended daily calorie limits.

Best Foods To Lower Cholesterol Levels

Note that these areas are suggestions, not hard and fast rules. Focusing too much on numbers and strict limits can lead to eating habits such as orthorexia. Additionally, dietitians warn that if you get too caught up in the numbers, you may be leaving out some foods that are actually more healthy than harmful.

For example, olive oil contains some saturated fat, but it’s worth adding to your diet in moderation (up to four tablespoons per day) because of its health benefits. Other saturated fat foods you want to keep in your diet include avocados and walnuts.

Best Foods To Lower Cholesterol Levels

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The key is to look at the food source. It’s okay to go a little over the recommended range of saturated fat as long as the fat comes from otherwise healthy foods. When in doubt, talk to a nutritionist to find out which sources of saturated fat you should avoid and which you should keep in moderation.

Trans fat is a combination of liquid vegetable oil and hydrogen. Traditionally, fast food and processed food have been the main sources of trans fat in people’s diets. This is because these foods contained partially hydrogenated oils, which acquire trans fats during the production process. However, in 2018 the US Food and Drug Administration (FDA) banned the use of partially hydrogenated oils in food.

Best Foods To Lower Cholesterol Levels

While this is good news, it still doesn’t mean that junk and processed foods are harmless. They can be high in saturated fat. In addition, they may still contain trans fats due to the way they are prepared (such as baking). The body does not need trans fat. It harms the body and its food sources have no health benefits. So, if possible, it is better to avoid it altogether.

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When trying to achieve healthy cholesterol levels through your diet, it’s important to eat foods that contain a balance of:

Best Foods To Lower Cholesterol Levels

Eat snacks in moderation and be careful which ones you choose. Aim for snacks that are low in saturated fat, sugar and sodium. Here are some great healthy food options and recommended serving sizes:

Be careful when buying low-fat foods or desserts at the store. Many of these treats are low in fat but high in sugar. Keep an eye on the sugar content and talk to your healthcare professional about how much sugar you should eat. This is especially important if you have a history of high blood sugar or diabetes.

Best Foods To Lower Cholesterol Levels

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One way to get a low-sugar, low-fat delicacy is to experiment with healthy dessert recipes in the kitchen. Many recipes contain little or no sugar, but still taste good.

Cooking at home helps you control your diet. But just because something is prepared at home doesn’t mean it’s healthy or good for cholesterol. Keep these tips in mind to cook in a way that supports a healthy eating plan. Your provider or dietitian can give you lots of additional advice.

Best Foods To Lower Cholesterol Levels

The TLC diet is part of the Therapeutic Lifestyle Changes (TLC) program. It is a three-part program designed to lower cholesterol through diet, physical activity and weight control. The US National Institutes of Health established this program in 1985, and some still follow it today.

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But there is a problem. This diet is too low in total fat and too high in carbohydrates, as recent research has shown. So it can raise your blood sugar and triglyceride levels, especially if you’re not eating healthy carbs.

Best Foods To Lower Cholesterol Levels

Nutritionists favor the Mediterranean diet as a heart-healthy eating plan. This plan helps you manage your cholesterol while supporting many other aspects of your health. If you follow the Mediterranean diet, you will:

The key is to watch the type of fat you eat. The Mediterranean diet reduces the intake of saturated fat and trans fat, which can make a big difference in LDL levels. It replaces these fats with healthy fats that support overall heart health. Research shows that this diet can reduce the risk of cardiovascular disease.

Best Foods To Lower Cholesterol Levels

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What you eat can raise or lower the amount of cholesterol in your blood, especially the bad kind that leads to atherosclerosis. This knowledge can be empowering. Your decisions can make a difference. But sometimes even the best efforts don’t get your cholesterol down to where it should be. There are a few reasons for this.

In a perfect world, everyone would have access to nutritious food, time to cook, and community resources to help them achieve their goals. In fact, we have to make decisions within the framework available to us.

Best Foods To Lower Cholesterol Levels

We all face certain limitations or factors that influence our decisions. So our individual choices are just a few pieces in a larger puzzle that our entire society is putting together.

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Don’t blame yourself if you face obstacles to making all the ideal choices that support a low cholesterol diet. Instead, do what you can and ask your service provider to help you fill in the gaps.

Best Foods To Lower Cholesterol Levels

Scientists believe that heredity (inherited genes) affects cholesterol levels. As a result, dietary changes help, but sometimes they can’t make a big enough dent to get the numbers into the healthy range.

Some people have very high cholesterol because the body cannot get rid of enough LDL cholesterol. This inherited condition is called familial hypercholesterolemia. So it is difficult for these people to lower their cholesterol through diet alone. They may also need statins or other medications.

Best Foods To Lower Cholesterol Levels

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As we age, our cholesterol levels rise. So dietary changes may not have the same effect at age 60 as they did at age 30.By changing what you eat, you can expect to see an immediate change in your cholesterol levels. But cholesterol numbers reflect patterns that develop over time.

Best Foods To Lower Cholesterol Levels

Imagine a large blackboard covered with writing. If you swipe the board once with an eraser, it erases part of the writing. But you have to drag your finger for a while to get rid of all the writing. Meanwhile, someone else is writing to the parts you just deleted. (You’re probably still eating foods that raise LDL, and your body is still making cholesterol!)

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Be patient and give your body time to adjust to your new eating plan. In the meantime, you can incorporate exercise into your daily routine. Also, ask your provider how long it might take to see changes and whether medications will be helpful with your new meal plan.

Best Foods To Lower Cholesterol Levels

The food you eat can have a strong effect

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